Beef or Venison & Barley Bake

 Adapted from a recipe found on Avery Recipes.

Avery's original recipe calls for orzo pasta, which is definitely a viable option for diabetics with proper portion control, but for my version I have decided to use pearl barley because of its low glycemic index (28) and load (6.2). Enjoy!

 Ingredients:

• 1.5 lbs lean ground beef or venison
• olive oil - as needed
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1 tsp Italian seasoning - Consider making Chef Michael's Italian Seasoning
• Salt and pepper to taste
• 1 cup pearl barley
• 3 cups beef stock - for cooking the barley
• 1 tbsp salted butter
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• Fresh parsley, chopped (for garnish)

Preparation:

Rinse the barley for 2 minutes under cool water. Combine the stock and butter in a medium saucepan and bring to a boil. The stock already has enough salt. Stir in the barley, cover and bring back to a boil. Lower heat and simmer ~30-35 minutes until tender and most liquid is absorbed.

Remove from heat and set aside. Cover and let stand for 5 minutes... then fluff with fork.

Preheat oven to 375°F. Then cut up the onion and garlic. 

Quick garlic clove tip: Microwave the cloves for 10 seconds on high for an amazingly easy peel :-)

In a large skillet or Dutch oven, brown the ground meat over medium high heat until fully cooked. Drain excess fat if needed. 

Add the chopped onion and garlic. Cook for 2–3 minutes, until softened and fragrant. Stir in diced tomatoes, Italian seasoning, salt, and pepper. Bring to a simmer. Blend in the previously cooked barley. 

Reduce heat to low, cover, and simmer for 5-10 minutes, stirring occasionally, until everything is combined and heated through.

Remove from heat and transfer the mixture to a suitable baking dish. Sprinkle mozzarella and Parmesan evenly on top.

Place the dish in the oven and bake for 10–15 minutes, until cheese is melted and bubbly.

Garnish with chopped parsley before serving.

Blessed be… and happy cooking!

The Cold Breakfast Wrap

This is currently my daily go-to breakfast. It's quite healthy and packed with protein that will easily hold you until lunch. Nice thing about it is it allows for creativity every single morning as it's easy to switch up the ingredients to keep it interesting. Enjoy!

Ingredients:

• 1 Carb-Balance Whole Wheat Wrap from Mission
• 1 Schmeer of lite cream cheese
• Red Onion
• Capers
• 1 Hard Boiled Egg - sliced lengthwise
• Smoked salmon
• Black Pepper
• Tomato
• Baby leaf spinach

Preparation:

Assembly is really easy... the pics say it all. ENJOY!!!

Blessed be... and happy cooking!

Italian Seasoning by Chef Michael R

Herbs and spices can be a personal thing... Quite often I'll see spice blends in a store and think hmmmm..... this would be so much better if...........

I've started to develop my own blends because it's fun and the resulting blend reflects MY cooking. My first ever was something I called The Good Stuff. That blend has become a staple in my cooking.

This week as I was adapting a recipe found on another blog the recipe called for Italian Seasoning. Depending on brand the flavors, though mostly similar, can really go off in varying directions, so I decided it was time to make my own. Enjoy!

Ingredients:

All ingredients are dried

• 1 tbsp basil

• 1 tbsp parsley

• 1 tbsp thyme

• 2 tbsp oregano

• 2 tsp garlic powder

• 2 tsp rosemary

• 1/2 tsp crushed Aleppo pepper

Preparation:

Blend all ingredients in a bowl and then grind the mix in small batches using a mortar & pestle. This allows for an even blend of the mix. Otherwise the garlic powder would drop to the bottom. Store in an air-tight container.

Blessed be… and happy cooking!

Weekend Ramble: The Glycemic Index of Carrots

Carrots are an intriguing and somewhat deceiving vegetable. :-) For years I was under the impression that they are not a good food for diabetics because of their apparent sweetness. As it turns out they are an excellent diabetic food! The glycemic index does change drastically, though, depending on how they're prepared and consumed. Have a look at this in-depth article by Michelle Saari RD MSc and then make this amazing vegetable a staple item in your diabetic meal plan. Enjoy!

Glycemic Index of Carrots: A Dietitian’s Recommendation
By Michelle Saari RD MSc

Ever wondered about the sweet crunch of carrots and what it does to your blood sugar? Carrots are a kitchen favourite, loved for their flavour and health perks. But if you’ve ever paused at their sweetness, you’re not alone. You’ll be surprised to learn about the glycemic index of carrots and how it can fit into a perfectly healthy diet.

The glycemic index (GI) tells us how foods impact our blood sugar, and for those keeping an eye on that—like folks with diabetes or anyone watching their intake—it’s key. 

Despite their sugary taste, carrots are on the lower end of the GI scale. This means they’re less likely to spike your blood sugar quickly. We’ll break down what affects carrot’s GI, from how ripe they are to the way you cook them.

Glycemic Index of Carrots

The glycemic index of carrots varies, generally falling between 16 and 41, which classifies them as a low-GI food. This range indicates that carrots, especially when consumed raw, lead to a slower and more gradual increase in blood sugar levels, making them a suitable choice for maintaining stable blood glucose.

Carrots have a range for their GI due to:

• Ripeness
• Cooking method (raw, baking, roasting, boiling)
• Type

Specifically, boiling increases their GI more significantly than steaming, highlighting the importance of cooking methods in managing blood sugar responses.

But the average according to a study by the American Diabetes Association is 39, putting it at the lower end of the GI.

This variability underscores the need for individuals, particularly those with diabetes or insulin resistance, to consider not just the carrot’s GI but also its preparation. By choosing the right preparation method, carrots can remain a healthy part of a balanced diet without causing undesirable spikes in blood sugar.

Top 10 Health Benefits of Carrots 
(For Diabetes & Everyone Else!)

Low Glycemic Index (GI): Carrots have a low GI, around 39, meaning they have a minimal impact on blood sugar levels when eaten in moderation. This makes them a safe choice for people with diabetes.

Rich in Fiber: The fiber in carrots slows down the absorption of sugar into the bloodstream, helping to regulate blood sugar levels.

Antioxidants: Carrots are high in antioxidants, such as beta-carotene, which can help reduce the risk of diabetes complications by combating oxidative stress.

Heart Health: The potassium and fiber in carrots support heart health by lowering blood pressure and cholesterol levels, important for people with diabetes who are at increased risk of heart disease.

Weight Management: Low in calories and high in fiber, carrots can help in weight management, a crucial aspect of managing diabetes.

Eye Health: Vitamin A and beta-carotene in carrots support good vision, preventing diabetes-related eye conditions like diabetic retinopathy.

Immune Function: Vitamin C and antioxidants in carrots support the immune system, helping to prevent infections and illnesses, which is particularly important for individuals with diabetes.

Skin Health: The nutrients in carrots can help improve skin health, reducing the risk of skin conditions, which people with diabetes may be more susceptible to due to poor circulation and blood sugar levels.

Digestive Health: The dietary fiber in carrots helps maintain a healthy digestive system, reducing the risk of constipation and promoting gut health.

Reduced Cancer Risk: Some studies suggest that the antioxidants in carrots may lower the risk of certain types of cancer, which is beneficial for everyone, including those with diabetes.

Nutritional Facts of Carrots

Carrots are an incredibly healthy vegetable to add to your diet!  They offer a wealth of vitamins, minerals, and fiber while being low in calories. Here’s a breakdown of the nutrition facts for a 100 gram serving of carrots.

Calories: Carrots are low in calories, with about 41 calories per 100 grams. This makes them a great option for snacking or adding to meals without significantly increasing calorie intake.

Protein: They contain about 0.9 grams of protein per 100 grams. While not a high-protein food, carrots do contribute to your daily protein intake.

Carbohydrates: Carrots have about 9.6 grams of carbohydrates per 100 grams. This includes both simple and complex carbohydrates, providing a good energy source.

Fiber: With about 2.8 grams of fiber per 100 grams, carrots are a good source of dietary fiber, which is important for digestive health.

Sugars: They contain about 4.7 grams of sugars per 100 grams. These are naturally occurring sugars, which are considered healthier than added sugars.

Fat: Carrots are very low in fat, with just 0.24 grams per 100 grams. This makes them a great addition to a low-fat diet.

Vitamin A: Carrots are renowned for their high vitamin A content, providing around 16706 IU (over 334% of the Daily Value), primarily in the form of beta-carotene. Vitamin A is crucial for maintaining good vision, immune function, and skin health.

Vitamin K: They offer about 13.2 mcg of vitamin K, which is about 11% of the Daily Value. Vitamin K plays a key role in blood clotting and bone health.

Vitamin C: Carrots contain about 5.9 mg of vitamin C, contributing to about 10% of the Daily Value. Vitamin C is important for the growth and repair of tissues in all parts of your body and is an antioxidant that blocks some of the damage caused by free radicals.

Potassium: With 320 mg of potassium per 100 grams, carrots help support heart health by maintaining a healthy blood pressure. Potassium is an essential mineral that is good for your nerves and muscles.

Calcium: They provide about 33 mg of calcium per 100 grams. While not a high source, calcium is vital for bone health and the proper function of your heart, muscles, and nerves.

The fiber content in carrots not only aids in digestion and promotes bowel regularity but also plays a role in blood sugar management. By slowing down the absorption of sugar into the bloodstream, the fiber in carrots helps prevent sudden spikes in blood sugar levels.  This helps not just individuals with diabetes, but also anyone looking to better manage energy and glucose levels.

Carrots and Diabetes

Carrots, with their low GI, are perfectly healthy for people with diabetes. Their fiber content is particularly beneficial, as it slows the digestion and absorption of carbohydrates, helping to prevent spikes in blood sugar levels. 

The impact of carrots on blood sugar levels, particularly in the context of raising blood sugar, depends on several factors including the individual’s metabolism, current blood sugar levels, and how much they consume. 

For most people, eating carrots in moderation is unlikely to cause a significant spike in blood sugar levels. The exact amount that would cause a noticeable increase in blood sugar levels can vary greatly from person to person.

In general, consuming carrots as part of a balanced diet, where they are eaten alongside foods with protein and healthy fats, can help mitigate rapid increases in blood sugar. For someone looking to manage their blood sugar levels effectively, it’s not just about how many carrots or any single food they eat, but rather how they fit into the overall dietary pattern.

Carrots and Blood Sugar Levels

Carrots have a low GI, which means they have a minimal impact on blood sugar levels. This characteristic makes them a great choice for individuals looking to manage their glucose levels, including those with diabetes. 

The fiber in carrots plays a crucial role in this process, as it slows the absorption of sugar into the bloodstream, preventing sudden spikes in blood sugar.  Fiber is always the number 1 thing to add in managing those spikes.  

Despite their sweet taste, the natural sugars in carrots are balanced by their fiber content. This balance is key to their low GI value and their ability to contribute to stable blood sugar levels when eaten as part of a balanced diet. 

For people monitoring their blood sugar, incorporating carrots can be a smart way to add variety and nutrition without compromising glycemic control.

Eating carrots in moderation and as part of a mixed meal can further optimize their benefits. Pairing carrots with proteins or healthy fats can help minimize their impact on blood sugar and enhance satiety, making them a versatile and healthy choice for maintaining balanced blood sugar levels.

Carrots’ Role in Weight Loss

Carrots are an excellent addition to a weight loss diet due to their low calorie content and high fiber. This combination helps increase feelings of fullness, reducing overall calorie intake in subsequent meals. The fiber in carrots not only aids in digestion but also slows down the absorption of nutrients, contributing to longer periods of satiety and less frequent hunger pangs.

The presence of vitamin A in carrots has also been linked to the regulation of fat cells and the reduction of abdominal obesity. Research suggests that certain forms of vitamin A can influence fat storage and fat cell growth, potentially aiding in weight management efforts. People with low vitamin A stores tended to have higher levels of fat.

Including carrots in your diet can therefore support weight loss goals by providing essential nutrients while helping to control appetite and reduce calorie intake.

Incorporating carrots into meals and snacks is a smart strategy for anyone looking to lose weight. Their versatility allows them to be easily added to a variety of dishes, ensuring that you can enjoy their health benefits without compromising on taste or dietary preferences.

Carrots and Allergies

While carrot allergies are rare, some individuals may experience allergic reactions to this vegetable. Symptoms can range from mild, such as itching or tingling in the mouth, to more severe reactions like anaphylaxis. Cooking carrots may reduce allergenic proteins, potentially decreasing the likelihood of a reaction for some people.

If you suspect an allergy to carrots, it’s important to consult a healthcare professional for proper diagnosis and management advice. For those with sensitivities, identifying and avoiding trigger foods is key to managing symptoms. However, many can still enjoy cooked carrots without adverse effects, depending on individual sensitivities.

Understanding your body’s response to carrots is crucial for incorporating them into your diet safely. Whether you can enjoy them raw or need to stick to cooked versions, carrots can still be a part of a healthy and balanced diet with the right precautions.

Final Thoughts

Carrots, with their vibrant color and sweet taste, are more than just a staple vegetable. They offer a multitude of health benefits, from supporting vision and skin health to aiding in weight management and blood sugar regulation. 

Their low GI makes them a safe and nutritious choice for nearly everyone, including those with diabetes, highlighting their role in a balanced and healthy diet.

Incorporating carrots into your meals can be a simple yet effective way to enhance nutritional intake without compromising taste or health goals. Whether enjoyed raw, steamed, or as part of a variety of dishes, carrots provide essential nutrients while keeping calorie counts low and satisfaction high.

While carrots are beneficial, they are just one part of a diverse and balanced diet. For personalized dietary advice, especially if managing a health condition like diabetes, consulting with a healthcare provider or dietitian is always recommended. 

Let carrots be a colorful and nutritious addition to your plate, contributing to your overall well-being and health.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Coq Au Vin Blanc by Chef Michael R

 Adapted from a recipe found on Olive & Mango.

This recipe bucks the tradition of a rather lengthy process in making any classic Coq Au Vin. The reality is that sometimes we just don't have four hours or more to prepare one of the traditional versions of the dish. 

This recipe, though, is full of the right flavors and textures and will absolutely delight any foodie flavor palette. Enjoy!

Ingredients:

• 4-6 chicken thighs - bone-in & skin on 
• salt & pepper to taste
•  Wondra flour as needed to coat chicken
• olive oil as needed
• 4-5 slices center cut bacon - cut into 1/2-inch pieces
• 4 small shallots or one large onion - chopped
• 3-4 cloves of garlic - chopped
• 8 ounces sliced baby portobello
• 2 small carrots peeled and sliced thin for easier cooking
• 2 small celery stalks - sliced
• 1.5 cups white wine - your call... I like Pinot Grigio
• 2 tsp fresh thyme leaves
• 2 tsp chopped fresh rosemary
• 1/2 cup heavy cream
• fresh parsley for garnish

Preparation:

Start with prepping all ingredients as there are quite a few of them and they will be used in fairly quick succession once the cook begins.

Season chicken with salt and pepper. Lightly coat both sides with Wondra flour and set aside.

Heat a large skillet or large Dutch oven with a touch of olive oil over medium-high heat. Add the bacon and cook until almost crisp, 2 to 3 min. Feel free to drain off some of rendered bacon fat BUT ensure there are at least 2 tbsp left in the pan to sauté the veggies and brown the chicken. Add olive oil if needed.

Add mushrooms, celery, carrots, garlic and onion/shallots and continue cooking, stirring often, until bacon is crisp and mushrooms are browned... about 10 min.

Remove the vegetables and bacon and set aside, covered. Then add chicken, skin side down, to the Dutch oven and cook until deeply golden, about 4-5 min per side.

Once chicken is done searing, add the wine, thyme and rosemary. Return veggies to the pot in between the thighs... then blend everything so that the veggies are evenly dispersed around the chicken.

Bring to a boil, then reduce heat to medium-low and simmer until chicken is cooked through and mixture has reduced and is saucy, 15 to 20 min.

Transfer chicken to a covered serving platter before adding the cream. Blend veggies with the cream and simmer until mixture is slightly thickened, about 3-5 min. Add a sprinkle of Wondra for your preferred consistency if needed.

Pour vegetables and sauce mostly around the chicken when serving to retain most of the skin crisp and sprinkle with chopped parsley. Serve with pearl barley cooked in chicken stock or a whole grain wild rice along with a green vegetable.

Blessed be… and happy cooking!